Upper Body Weight Loss 3 day

Your 3-day workout plan, tailored to help you achieve your fitness goals.

About This Workout Plan

This lose weight workout spans over 1 weeks, with 3 workout days per week.

Guidelines

Hover over the main exercise image to make edits.
Clone, change the weeks or delete the workout.
Click on input rows to update your progress.
Save changes to track your progress week by week.

Body Weight Hanging Leg Raise

Body Weight Hanging Leg Raise

Weighted Plank

Machine Ab Crunch

Machine Ab Crunch

Body Weight Plank

Body Weight Plank

Bicycle Crunch

Body Weight Hanging Leg Raise

Machine Ab Crunch

Body Weight Plank

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Weighted Hanging Leg Raise

Weighted Hanging Leg Raise

Cable Woodchop

Russian Twist

Hanging Knee Raise Oblique Crunch

Hanging Knee Raise Oblique Crunch

High Pulley Oblique Cable Crunch

High Pulley Oblique Cable Crunch

Weighted Hanging Leg Raise

Hanging Knee Raise Oblique Crunch

High Pulley Oblique Cable Crunch

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Body Weight Ab Crunch

Body Weight Ab Crunch

Weighted Push Up

Weighted Push Up

Body Weight Pike Push Up

Body Weight Pike Push Up

Weighted Incline Push Up

Weighted Incline Push Up

Machine Back Extension

Machine Back Extension

Body Weight Ab Crunch

Weighted Push Up

Body Weight Pike Push Up

Weighted Incline Push Up

Machine Back Extension

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Week 1

Sets	Reps	Weight	Volume (1)
1			0	1			0	1			0	1			0
2			0	2			0	2			0	2			0
3			0	3			0	3			0	3			0

Aggregated Volume

Weekly Completion

Meals suggestion

1
2
3

Breakfast
Oatmeal with Berries x 300g

Proteins 10 g

Fats 5g

Carbs 40g
Snack
Greek Yogurt x 150g

Proteins 15 g

Fats 0g

Carbs 10g
Lunch
Grilled Chicken Salad x 350g

Proteins 30 g

Fats 10g

Carbs 15g
Snack
Carrot Sticks with Hummus x 200g

Proteins 5 g

Fats 3g

Carbs 15g
Dinner
Baked Salmon with Asparagus x 300g

Proteins 35 g

Fats 20g

Carbs 10g